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Training Log Archive: Alastair Thomas

In the 7 days ending Aug 20:

activity # timemileskm+m
  Orienteering8 4:30:22 20.22 32.53 2286 /95c90%
  Running - Trail / Terrain4 1:26:03 7.27(11:50) 11.71(7:21) 631
  Stretching/Rolling3 46:00
  Running Drills1 6:05 0.23(26:06) 0.38(16:13)
  S & C1 6:00
  Total13 6:54:30 27.72 44.62 65286 /95c90%
  [1-5]8 4:46:40
averages - sleep:12

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Sunday Aug 20 #

12 PM

Running - Trail / Terrain 1:00:01 intensity: (3:29 @1) + (24:19 @2) + (31:43 @3) + (30 @4) 8.34 km (7:12 / km) +627m 5:14 / km
ahr:159 max:176 slept:12.0 (sick) shoes: Inov8 X Talon 225 #2

Relive

Making good use of my remaining weekly mileage. Skidaw ridge ascent then back down through Dodd wood. Legs feeling good but stomach and chest felt horrendous so couldn't push on at any stage. Stomach was especially bad on descents which was grim considering half the run was up and then other half down; had to stop a few times...
9 PM

Stretching/Rolling 17:00 [0]

Friday Aug 18 #

9 AM

Orienteering 1:00:00 [0]
(sick) shoes: VJ Supra 2

Walk round a middle. Feeling a bit better this morning.
12 PM

Orienteering 21:50 [0]
shoes: VJ Supra 2

Another walk around. Not feeling too great in this but much better now (7pm). Think will be recovered tomorrow.

Thursday Aug 17 #

2 PM

Note
(sick) (rest day)

Felt very feverish last night but hoped a decent sleep would sort it out. However I don't think I was asleep for more than 30 mins at any one time do that kinda didn't happen. Just staying at the hotel all day in bed and hopefully recovering.

Symptoms are a bad head ache, shivering but still really hot, and a dodgy stomach feeling sick when I eat. Possibly heat stroke from yesterday or some sort of virus. Either way not nice!

Wednesday Aug 16 #

9 AM

Running - Trail / Terrain warm up/down 8:22 intensity: (6:28 @1) + (1:54 @2) 0.98 km (8:33 / km)
ahr:135 max:155 shoes: Inov8 X Talon 225 #2

Orienteering tempo 37:36 intensity: (14 @1) + (9 @2) + (8:47 @3) + (28:26 @4) ** 7.36 km (5:06 / km) +6m 5:05 / km
ahr:176 max:182 spiked:16/19c shoes: Inov8 X Talon 225 #2

Pre JWOC 2018 #5 - Zsana Relay.
1 PM

Orienteering 16:38 intensity: (1:07 @1) + (6:13 @2) + (9:18 @3) *** 3.24 km (5:08 / km)
ahr:158 max:167 spiked:21/21c shoes: Asics Piranha SP5

Pre JWOC 2018 #6 - Szeged Sprint.

Tuesday Aug 15 #

7 AM

S & C (Maintenance) 6:00 [1]

10 AM

Running Drills warm up/down 6:05 [1] 0.38 km (16:13 / km)
ahr:110 max:134 shoes: VJ Supra 2

Orienteering 35:17 intensity: (1:43 @1) + (7:47 @2) + (16:34 @3) + (9:13 @4) *** 5.94 km (5:56 / km) +4m 5:55 / km
ahr:165 max:180 spiked:8/8c shoes: VJ Supra 2

Pre JWOC 2018 #3 - Izsák Long 1:15000 - Relive / 3DReRun

Knee was a bit sore yesterday afternoon, similar but much less painful than what it was like at EYOC, much better this morning but still playing it safe and cutting the training short. No niggles in the terrain so all good today. I think that it must have just been the sprint yesterday that flared it up. Only 1 more sprint so should be all good.

Apart from that the terrain was much nicer today, quite easy nav really and good running for the majority, nicest in the white forest.
1 PM

Orienteering 42:03 intensity: (5:26 @1) + (16:43 @2) + (19:54 @3) *** 6.29 km (6:41 / km) +7m 6:39 / km
ahr:155 max:170 spiked:15/16c shoes: VJ Supra 2

Pre JWOC 2018 #4 - Kaskantyú Middle - Relive / 3DReRun

Nice terrain, and much more rewarding since you could see all the little passage ways through the green on the map and so actually spike some controls. Only mistake was in the first weird bit and had to follow Felly... :/ Great fun!
11 PM

Stretching/Rolling 15:00 [0]

Monday Aug 14 #

10 AM

Running - Trail / Terrain warm up/down 10:40 intensity: (6:03 @1) + (4:08 @2) + (29 @3) 1.71 km (6:14 / km) +2m 6:12 / km
ahr:141 max:163 shoes: Asics Piranha SP5

Orienteering tempo 9:03 intensity: (14 @1) + (10 @2) + (57 @3) + (7:32 @4) + (10 @5) * 2.33 km (3:53 / km) +2m 3:52 / km
ahr:178 max:185 spiked:12/13c shoes: Asics Piranha SP5

Pre JWOC 2018 #1 - Kecskemet Sprint - Relive / 3DReRun



Fast, flat and easy. Feeling V unfit!

Orienteering warm up/down 5:59 intensity: (44 @1) + (59 @2) + (4:16 @3) * 1.23 km (4:53 / km)
ahr:159 max:170 spiked:4/4c shoes: Asics Piranha SP5

Jog the rest of the course, only supposed to do 44km this week so keeping stuff short. Foot felt good which was very nice!
1 PM

Running - Trail / Terrain warm up/down 7:00 intensity: (4:06 @1) + (2:54 @2) 0.67 km (10:23 / km) +1m 10:17 / km
ahr:137 max:150 shoes: Inov8 X Talon 225 #2

Orienteering 41:56 intensity: (27 @1) + (7:15 @2) + (21:51 @3) + (12:23 @4) ***** 6.14 km (6:50 / km) +3m 6:49 / km
ahr:168 max:183 spiked:10/14c shoes: Inov8 X Talon 225 #2

Pre JWOC 2018 #2 - Bócsa Middle - Relive / 3DReRun



Area adjacent to JWOC middle area so very relevant. Area is a mess, nav very average, lots of small mistakes.
9 PM

Stretching/Rolling 14:00 [0]

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